Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 27.5 miles over 5 days (23.4 miles over 4 days prev week), endurance strength at 26 mpw (26 prev week); 8:29 avg pace (8:34 prev week); 66%PEavg (64 prev week). 24.4 miles ytd; Weight 130 lbs (130 prev week); Body fat = 8.5% (8.5 prev week).

L   Mon: Inactive Recovery ~ Slacker Factor: Knee still keeping me from getting started.

L   Tue: Inactive Recovery ~ Slacker Factor: Same as above. Visited with Collette the Sports Dominatrix today & she worked at removing all of the junk built up in the muscles of my bad leg. Hopefully I'll be able to return to run training tomorrow.

K   Wed: Easy ~ 3.1 miles on flat trail in 24:48 (8:00), 65-70% = 9:46, remainder under 65% for 65%PEavg. 45º avg w/ 54% humidity & 29º dewpoint. Slacker Factor: Bad leg still affecting my ability to run.

K   Thu: Easy ~ 5 miles on mostly flat road in 42:4 (8:35), 65-70% = 10:14, 70-75% = 22:13, 75-80% = 2:30, remainder under 65% for 66%PEavg. 31º avg w/ 58% humidity & 18º dewpoint. Slacker Factor: Same as above.

K   Fri: Easy ~ 4.1 miles on flat trail & road in 35:28 (8:39), 65-70% = 10:00, 70-75% = 2:16, remainder under 65% for 63%PEavg. 41º avg w/ 84% humidity & 38º dewpoint. Slacker Factor: Same as above.

K  Sat: Easy ~ 11.2 miles on flat trail & road in 1:32:21 (8:15), 65-70% = 50:07, 70-75% = 31:53, remainder under 65% for 67%PEavg. 46º avg w/ 100% humidity & 46º dewpoint. Slacker Factor: Slightly better than above.

K  Sun: Recovery ~ 4.1 miles on flat trail & road in 34:44 (8:28), 65-70% = 14:57, 70-75% = 14:16, remainder under 65% for 67%PEavg. 54º avg w/ 100% humidity & 54º dewpoint. Slacker Factor: Same as Sat.

Coach MadDog?

Highlights:

·          Nationally ranked pretty high - top 5 in new division anticipated.

·          Boston qualified - 25+ years in a row.

·          Coaching/Teaching – 20+ years; 250+ athletes & coaches worldwide.

·          Sponsored athlete - 25+ years; Mizuno for the last 10.

·          2,000+ training miles - 25+ years; early 10 were over 5,000.

·          17 races in 2008 resulted in 1 third, 2 second & 13 first place individual finishes:

* World Masters Association Standards: 70% = Regional, 80% = National, 90% = International.

2009 Goals:

·          Get beyond my current leg problems.

·          Set a few more Georgia age records.

·          Achieve/Retain top ten national ranking.

Coach MadDog?

FYI: The database link is ready to accept those who wish to keep track of their 2009 mileage. Click here to get started.

Coach MadDog?

I've added an Excel based 2009 Effort Based Training Log to the files section for y'all to download and use.

Bottom Line ~ There are lots of other useful downloads there as well.

};9)

Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website); closed out in less than 3 hrs. Destination event w/ clients.

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 23.4 miles over 4 days (26.6 miles over 5 days prev week), endurance strength at 26 mpw (27 prev week); 8:34 avg pace (8:12 prev week); 64%PEavg (63 prev week). 2,230.9 miles ytd; Weight 130 lbs (129 prev week); Body fat = 8.5% (8.5 prev week).

K   Mon: Easy ~ 8.1 miles on flat trail & road in 1:06:12 (8:10), 65-70% = 41:28, 70-75% = 12:04, remainder under 65% for 69%PEavg. 18º avg w/ 52% humidity & 1º dewpoint. Slacker Factor: None.

L   Tue: Inactive Recovery ~ Slacker Factor: Knee a little stressed.

L   Wed: Easy ~ 4.1 miles on flat trail & road in 35:37 (8:41), 65-70% = 10:03, remainder under 65% for 62%PEavg. 45º avg w/ 60% humidity & 32º dewpoint. Slacker Factor: Bad knee caused me to cut run short.

L   Thu: Easy ~ 3.1 miles on flat trail 27:22 (8:50), all under 65% for 56%PEavg. 51º avg w/ 83% humidity & 46º dewpoint. Slacker Factor: Same as above.

L   Fri: Inactive Recovery ~ Slacker Factor: Knee kept me from getting started again.

L   Sat: Easy ~ 8.1 miles on flat trail & road in 1:09:17 (8:33), 65-70% = 20:37, 70-75% = 23:34, 75-80% = 10:57, remainder under 65% for 69%PEavg. 50º avg w/ 100% humidity & 50º dewpoint. Slacker Factor: knee caused me to cut run short again.

L   Sun: Inactive Recovery ~ Slacker Factor: Same as above. Massage therapy of the complaining muscles (calf & opposing hamstring) by Collette the Sports Dominatrix planned for next week.

Coach MadDog?

Training Targets (evaluate my lack of progress):

M  ATC Grand Prix (15 races of various distances; click here for info) ~ Sep 08 - Aug 09. I'm currently 240 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents, skipped 5^th due to injury).

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website); closed out in less than 3 hrs. Destination event w/ clients.

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 26.6 miles over 5 days (27.4 miles over 5 days prev week), endurance strength at 27 mpw (30 prev week); 8:12 avg pace (8:10 prev week); 63%PEavg (68 prev week). 2,207.5 miles ytd; Weight 129 lbs (128.5 prev week); Body fat = 8.5% (8 prev week).

K   Mon: Inactive Recovery ~ Slacker Factor: Taking a little healing time for my bad knee, calf & ankle.

K   Tue: Inactive Recovery ~ Slacker Factor: Same as above.

L   Wed: Test Run ~ 3.1 miles on flat trail in 25:04 (8:05), 65-70% = 6:55, 70-75% = 2:38, remainder under 65% for 61%PEavg. 62º avg w/ 96% humidity & 62º dewpoint. Slacker Factor: Same as above; more healing time needed.

K   Thu: Easy ~ 5.1 miles on flat trail & road in 43:33 (8:32), 65-70% = 5:47, remainder under 65% for 61%PEavg. 61º avg w/ 100% humidity (rain) & 61º dewpoint. Slacker Factor: Same as above.

K   Fri: Easy ~ 4.1 miles on flat trail & road in 32:45 (7:59), 65-70% = 15:24, 70-75% = 7:00, remainder under 65% for 65%PEavg. 61º avg w/ 93% humidity & 57º dewpoint. Slacker Factor: Same as above.

J   Sat: Easy ~ 8.1 miles on flat trail & road in 1:09:41 (8:36), 65-70% = 41:28, 70-75% = 2:04, remainder under 65% for 64%PEavg. 62º avg w/ 100% humidity & 62º dewpoint. Slacker Factor: None.

J   Sun: SantaPaws Run ~ 6.2 miles on flat trail in 48:28 (7:49), 65-70% = 30:00, 70-755 = 2:18, remainder under 65% for 65%PEavg. 41º avg w/ 81% humidity & 35º dewpoint. Slacker Factor: None. This is a random act of kindness day that I look forward to each year. It's because I pass out bags of home-made doggy treats to all the mutts who hang out with their owners at the park I perform the majority of my training at. The biscuits are in the shape of bones, fire hydrants & paws.

Coach MadDog?

Today's homepage photo is of Coach, taken after the Carpet Capitol 10 Miler.

Kent ~ Congrats on a fine performance under difficult conditions. They
reminded me of the snowy, slippery, windy, wet, ones I faced at last
year's championships. My club actually sent a team to the event in
Spokane; they placed 8th of 18 in the 40+ division.

};9)

Coach,
You missed a really fun race in Spokane this week, but wise choice
to run the regional 10 miler in Dalton. Only slightly worse
conditions than last year in Ohio. Mary H said this year was about
10 deg cooler, a good bit windier and the snow and ground was frozen
this year. The YAHOO weather says 27 deg, 13 mph wind and feels like
16 when masters men ran. The gusty wind made it difficult to hold
pace, and sidewinds made footing a challenge. We ran the same course
3 weeks ago for the regionals. The thick, spongy grass and lots of
turns added about 2 minutes to my road 10K time. I ran that one in
39:14 and 82% PE, slightly below 85% target. This time it was 40:59
and 83%PE. About half of the 1:45 added time was from the effects of
an illness that began Tuesday. An early Friday Doctor visit gave me
the diagnosis of a sinus infection and the OK to run since my chest
sounded OK. The antibiotics worked wonders, so I felt pretty good,
but couldnt't keep up with others I had run with 3 weeks ago.
Conditions slowed them 30 to 60 seconds, so given the circumstances,
I was pleased with results.

The competition at these cross country races is amazing. I was
second of 6 on our over 50's team, but 27th of 54 in the 50-54 AG.
Our Seattle Running Club team was 5th of 8. Our friends and rivals,
Club Northwest, won the division for the 2nd year.

Training Targets (evaluate my lack of progress):

M  ATC Grand Prix (15 races of various distances; click here for info) – Sep 08 ~ Aug 09. I'm currently 240 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents, skipped 5^th due to injury).

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half/Full Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ú    RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 27.4 miles over 5 days (26.4 miles over 5 days prev week), endurance strength at 30 mpw (33 prev week); 8:10 avg pace (8:25 prev week); 68%PEavg (68 prev week). 2,180.9 miles ytd; Weight 128.5 lbs (128.5 prev week); Body fat = 8% (8 prev week).

L   Mon: Easy ~ 4.1 miles on flat trail & road in 34:41 (8:28), 65-70% = 14:30, 70-75% = 9:24, remainder under 65% for 67%PEavg. 31º avg w/ 55% humidity & 17º dewpoint. Slacker Factor: Bad knee, calf & ankle caused me to cut run short again.

L   Tue: Inactive Recovery ~ Slacker Factor: Couldn't get started due to the above leg problems.

L   Wed: Recovery Inactive Recovery ~ Slacker Factor: Same as above.

L   Thu: Easy ~ 6.1 miles on flat trail & road in 51:53 (8:30), 65-70% = 37:08, 70-75% = 6:18, remainder under 65% for 67%PEavg. 61º avg w/ 100% humidity (rain) & 61º dewpoint. Slacker Factor: Same as above.

L   Fri: Recovery ~ 3.1 miles on flat trail in 23:47 (7:40), 65-70% = 4:48, 70-75% = 7:18, 75-80% = 4:31, remainder under 65% for 68%PEavg. 36º avg w/ 69% humidity & 27º dewpoint. Slacker Factor: Same as above.

J   Sat: Target Event ~ Ran the RRCA Regional & USATF State 10 Mile Championship this morning (Carpet Capitol 10 Miler) in 1:13:36 (7:22), 65-70% = 0:19, 70-75% = 4:21, 75-80% = 1:06:32, 80-85% = 1:36, remainder under 65% for 77%PEavg. I applied a lower THR once again due to the leg difficulties I'm still dealing with. 27º avg w/ 90% humidity & 25º dewpoint. WMA age-graded percentile of 82.28%. Slacker Factor: The course was changed & recertified making it more difficult due to added hills & construction. A resulting poorly paved section played havoc with my bad leg; 1st in 70-74 Div anyway. This is also a pending Georgia State 70-74 Age Record (took 16 minutes off of the current one); I also beat all but one over 60. This will (hopefully) help place me into the top 5 of my division nationally for 2008. My times (once all are recorded) may end up ranking me 5^th in the marathon, 3^rd in the half, 2^nd in the 10 miler, & 3^rd in the 15km.

K   Sun: Recovery ~ 4.1 miles on flat trail & road in 36:24 (8:53), 65-70% = 4:32, remainder under 65% for 61%PEavg. 37º avg w/ 70% humidity & 28º dewpoint. Slacker Factor: Ankle.

Coach MadDog?

Training Targets (evaluate my lack of progress):

M  ATC Grand Prix (15 races of various distances; click here for info) – Sep 08 ~ Aug 09. I'm currently 240 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents, skipped 5^th due to injury).

Performance Targets (ü indicates entry confirmed):

ü  RRCA & USATF State 10 Mile Championship (Dalton, GA) – 13 Dec (click 4 website). State age record attempt.

ú    Snickers Half/Full Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ú    RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 26.4 miles over 5 days (35.5 miles over 6 days prev week), endurance strength at 33 mpw (39 prev week); 8:25 avg pace (8:03 prev week); 68%PEavg (66 prev week). 2,153.5 miles ytd; Weight 128.5 lbs (128 prev week); Body fat = 8% (7.5 prev week).

L   Mon: Easy ~ 6.1 miles on flat trail & road in 49:02 (8:02), 65-70% = 9:50, 70-75% = 19:20, 75-80% = 13:01, remainder under 65% for 70%PEavg. 40º avg w/ 65% humidity & 28º dewpoint. Slacker Factor: Bad knee & ankle caused me to cut run short again.

K   Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 49:05 (8:11), 65-70% = 8:29, 70-75% = 15:55, 75-80% = 18:10, 80-85% = 1:34, remainder under 65% for 72%PEavg. 33º avg w/ 70% humidity & 26º dewpoint. Slacker Factor: Ankle.

L   Wed: Recovery ~ 4.1 miles on flat trail & road in 36:41 (8:57), 65-70% = 9:50, 70-75% = 3:31, remainder under 65% for 63%PEavg. 29º avg w/ 78% humidity & 23º dewpoint. Slacker Factor: Ankle, calf & knee.

L   Thu: Inactive Rest ~ Slacker Factor: Couldn't get started due to bad ankle, calf & knee.

L   Fri: Recovery ~ 4.1 miles on flat trail & road in 35:24 (8:38), 65-70% = 18:05, 70-75% = 8:20, remainder under 65% for 66%PEavg. 30º avg w/ 82% humidity & 25º dewpoint. Slacker Factor: Ankle, calf & knee.

L   Sat: Inactive Rest ~ Slacker Factor: 5 km cross country race scheduled, but couldn't get started (see above); worked the event instead.

L   Sun: Easy ~ 6.1 miles on flat trail & road in 50:39 (8:18), 65-70% = 18:50, 70-75% = 27:41, remainder under 65% for 69%PEavg. 33º avg w/ 60% humidity & 20º dewpoint. Slacker Factor: Calf & knee.

Coach MadDog?

I was wondering if you were sitting it out because of injury or because
you volunteered.

I hope the injury improves.

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> I ran the Atlanta Track Club cross country 5K this morning. It was
> clear and crisp this morning. I am not sure of the temperature, but
> it was around freezing because there was some frost and the ground
> was partialy frozen.
>
> This was a new course this year. It was a hgreat course: quite
> hilly, with leafs and mud and tree roots on the course. I really
> enjoyed the new course and hope it stays here.
>
> Mile 1: 8:25
> Mile 2: 9:07
> Mile 3: 9:30
> .1: 1:39
>
> Total: 28:42
>
> Pretty slow, but it is another completed Grand Prix Series race
> toward the ten I need to qualify for the final standings.
>
> Saw Coach calling out times on the course. Thanks for helping out
> Coach!!

Rengaw ~ Congrats on your finish and I'm pleased you like the new course; most didn't! FYI: The conditions were 29º avg w/ 84% humidity & 24º dewpoint.

I'm rather injured, so I just worked the event (the ATC Masters competitive team always provides the labor for this one anyway).

PS: There is a Weather link on the homepage. It's set to Atlanta, but other areas of the country can be accessed as well.

I ran the Atlanta Track Club cross country 5K this morning.  It was
clear and crisp this morning.  I am not sure of the temperature, but
it was around freezing because there was some frost and the ground
was partialy frozen.

This was a new course this year.  It was a hgreat course: quite
hilly, with leafs and mud and tree roots on the course.  I really
enjoyed the new course and hope it stays here.

Mile 1: 8:25
Mile 2: 9:07
Mile 3: 9:30
.1:     1:39

Total:  28:42

Pretty slow, but it is another completed Grand Prix Series race
toward the ten I need to qualify for the final standings.

Saw Coach calling out times on the course.  Thanks for helping out
Coach!!

Rengaw

Thanks for all the kudos y'all.

Bottom Line ~ I'm just prepping for that new unreality TV show called "Are You Faster than a 70 Year Old?"

Coach ~ Congratulations on your (pending) state record... ~5 mins is
huge!  I'm sure you've already gotten a lot of encouraging words, but
you've earned it.  Impressive national ranking as well.

Keep running (like that, humbling and inspiring all of us at the same
time)...
- BK.

Training Targets (evaluate my lack of progress):

M  ATC Grand Prix (15 races of various distances; click here for info) – Sep 08 ~ Aug 09. I'm currently 160 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents).

Performance Targets (ü indicates entry confirmed):

ü  RRCA & USATF State 10 Mile Championship (Dalton, GA) – 13 Dec (click 4 website). State age record attempt.

ú    RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 35.5 miles over 6 days (36.5 miles over 6 days prev week), endurance strength at 39 mpw (41 prev week); 8:03 avg pace (8:18 prev week); 66%PEavg (67 prev week). 2,127.1 miles ytd; Weight 128 lbs (127.5 prev week); Body fat = 7.5% (7.5 prev week).

L   Mon: Easy ~ 3.1 miles on flat trail in 23:23 (7:33), 65-70% = 5:23, 70-75% = 7:32, 75-80% = 1:03, remainder under 65% for 66%PEavg. 42º avg w/ 76% humidity & 37º dewpoint. Slacker Factor: Forgot ankle support; cut run short.

K   Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 48:19 (8:03), 65-70% = 12:44, 70-75% = 20:57, 75-80% = 4:28, remainder under 65% for 69%PEavg. 36º avg w/ 79% humidity & 30º dewpoint. Slacker Factor: Ankle.

K   Wed: Active Rest ~ 3.1 miles on flat trail in 24:32 (7:55), 65-70% = 8:06, 70-75% = 3:45, remainder under 65% for 63%PEavg. 34º avg w/ 63% humidity & 23º dewpoint. Slacker Factor: Ankle.

J   Thu: Target Event ~ Ran the hilly USATF State Half Marathon Championship (Atlanta Half Marathon) in 1:35:48 (7:19), 65-70% = 0:22, 70-75% = 17:54, 75-80% = 16:35, remainder under 65% for 75%PEavg. Note that I used a lower THR due to the ankle & knee difficulties I've been dealing with lately. 32º avg w/ 89% humidity & 29º dewpoint. WMA age-graded percentile of 84.28. Slacker Factor: Ankle support for high tendon strain caused a blister on the bottom of my foot; 1st in 70-74 Div anyway. This is also a pending Georgia State 70-74 Age Record (took slightly less than 5 minutes off of the current one); I also beat everyone over 60. This should help place me into the top 5 of my division nationally for 2008, because my times currently rank me 5^th in the marathon, 3^rd in the half & 3^rd in the 15km.

K   Fri: Recovery ~ 4.1 miles on flat trail & road in 37:09 (9:04), all under 65% for 56%PEavg. 48º avg w/ 88% humidity & 44º dewpoint. Bad knee & ankle still pretty stressed out.

L   Sat: Inactive Rest ~ Slacker Factor: Couldn't get started due to high humidity (rain) that kept my bad knee from cooperating.

L   Sun: Recovery ~ 6.1 miles on flat trail & road in 51:38 (8:28), 65-70% = 25:54, remainder under 65% for 64%PEavg. 39º avg w/ 100% humidity & 41º dewpoint. Slacker Factor: Wore knee & ankle sleeves; still barely able to hold form.

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@...> wrote:
>
> Coach are they actually going to put this one in the record book? I
> know you have had some issue with the marathons being properly recorded.

Kurt ~ Only time will tell.

Coach are they actually going to put this one in the record book?  I
know you have had some issue with the marathons being properly recorded.

Congrats on running a good race on a challenging course.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> I knew you would overcome your injury and break the record.
>
> Congratulations!!!
>
> Rengaw
>

I knew you would overcome your injury and break the record.

Congratulations!!!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, "neross" <neross@> wrote:
> >
> > Jim:
> > Looked at the results -- wow you were fast.  The next one in your
age
> > group was about 30 minutes later.  Did you get a record?
>
> Hi Nancy ~ Yes, I beat the existing one by just under five minutes.
> };9)
>
Excellent!  You earned your turkey.

--- In CoachMadDogBytes@yahoogroups.com, "neross" <neross@...> wrote:
>
> Jim:
> Looked at the results -- wow you were fast.  The next one in your age
> group was about 30 minutes later.  Did you get a record?

Hi Nancy ~ Yes, I beat the existing one by just under five minutes.
};9)

Jim:
Looked at the results -- wow you were fast.  The next one in your age
group was about 30 minutes later.  Did you get a record?
Nancy

Today's photo illustrates how Coach started his truly Yappy
Thanksgiving!
};9)

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> Coach,
>
> You are going after the Age Group Record tomorrow, correct?
>
> Is it 1:40:20? That is what I saw on Georgia Runner's website.
>
> Go get'em!

Rengaw ~ Yes it most-likely is the soft 1:40:20 you saw. But I am still trying to get through a high ankle tendon strain/sprain that I came down with last Friday, so I'll just be taking what the day gives me. The reason I'm not sure what the actual records are is because the USATF State Records Keeper has not been taking care of them properly (i.e. I'm still waiting to be credited for the marathon record I set four years ago & at this year's Peachtree City 15K). According to the USATF, the problem is to be resolved in the not-too-distant future and the correct records will be posted and kept up-to-date at the USATF Georgia site (http://www.usatfga.org).

}:9(

Coach,

You are going after the Age Group Record tomorrow, correct?

Is it 1:40:20?  That is what I saw on Georgia Runner's website.

Go get'em!

Rengaw

Training Targets (evaluate my lack of progress):

M  ATC Grand Prix (15 races of various distances; click here for info) – Sep 08 ~ Aug 09. I'm currently 160 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents).

Performance Targets (ü indicates entry confirmed):

ü  USATF State Half Marathon Championship (Atlanta, GA) – 27 Nov (click 4 website). State age record attempt.

ü  RRCA & USATF State 10 Mile Championship (Dalton, GA) – 13 Dec (click 4 website). State age record attempt.

ú    RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 36.5 miles over 6 days (45.6 miles over 6 days prev week), endurance strength at 41 mpw (41 prev week); 8:18 avg pace (8:12 prev week); 67%PEavg (65 prev week). 2,091.6 miles ytd; Weight 127.5 lbs (127 prev week); Body fat = 7.5% (7.5 prev week).

L   Mon: Recovery ~ 4.1 miles on flat trail & road in 34:24 (8:23), 65-70% = 13:50, 70-75% = 0:30, remainder under 65% for 63%PEavg. 43º avg w/ 60% humidity & 30º dewpoint. Slacker Factor: Bad knee a little hinky.

J   Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 48:20 (8:03), 65-70% = 13:30, 70-75% = 16:44, 75-80% = 7:18, remainder under 65% for 69%PEavg. 32º avg w/ 41% humidity & 17º dewpoint. Slacker Factor: None.

L   Wed: Recovery ~ 8.1 miles on flat trail & road in 1:08:16 (8:26), 65-70% = 45:36, 70-75% = 1:00, remainder under 65% for 65%PEavg. 25º avg w/ 71% humidity & 16º dewpoint. Slacker Factor: Hinkey knee.

K   Thu: Inactive Rest ~ Slacker Factor: None.

L   Fri: Easy ~ 6.1 miles on flat trail & road in 49:00 (8:02), 65-70% = 9:52, 70-75% = 19:18, 75-80% = 13:11, remainder under 65% for 71%PEavg. 32º avg w/ 48% humidity & 16º dewpoint. Worked on restoring 180 cadence. Slacker Factor: Headwind of 17mph gusting to 35 & high lateral tendon strain at the ankle caused me to cut run short.

L   Sat: Recovery ~ 4.1 miles on flat trail & road in 35:50 (8:44), 65-70% = 15:29, remainder under 65% for 64%PEavg. 21º avg w/ 64% humidity & 13º dewpoint. Slacker Factor: Swollen ankle tendon.

K   Sun: Easy ~ 8.1 miles on flat trail & road in 1:06:17 (8:11), 65-70% = 13:32, 70-75% = 43:50, 75-80% = 2:24, remainder under 65% for 70%PEavg. 32º avg w/ 53% humidity & 19º dewpoint. Slacker Factor: Ankle.

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> Coach,
>
> My race number is 3136. Any idea what corral that puts me in?

Rengaw ~ My bib number is 2249 and I doubt there would be 2248 entered with faster seed times, but I don't know for sure. I suspect 1-2000 are reserved for the Marathon and the remainder for the Half. I also read that there are only 5 corrals for the Half; so that indicates about 2000 assigned to each.

Bottom Line ~ All this is based on registration being accepted right up to race day and the fact that the Half already has more than 9000 entered.

See ya there.

}:9)

Coach,

My race number is 3136.  Any idea what corral that puts me in?

Rengaw

How many slices of pie is that.  If I can only eat one, I will have to
make it a BIG one!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
>
> The homepage photo has been updated to show a Thanksgiving Dinner
> Mileage Converter.
>